A. GENERAL (3:00)
3 minutes Machine / 400m jog

B.SPECIFIC (10:00)
Hang Squat Clean thrusters
Left Arm
5 DB Shoulder Press
5 DB Squat
5 DB Thrusters
5 DB Hang squat clean Thruster
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Repeat with Right Arm
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Sit ups
10 Straight leg Sit-ups
5 Weighted straight leg situps

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Practice round
2 rounds
3/3 DB Hang Squat clean thruster
3 Weighted sit ups

For time

Buy In 100 Cal Machine / 1600m run

10 Rounds of
- 10 Alternating DB Hang Squat Clean Thrusters 50/35 lbs x 1
- 10 Weighted Sit Ups 50/35 lbs x 1

Buy Out 100 Cal Machine / 1600m run

10 rounds for time

Run 800m

Amrap
8 Alternating DB Hang Squat Clean Thrusters 50/35 lbs x 1
8 Weighted Sit Ups 50/35 lbs x 1

While one partner runs, the other performs the Amrap

3 sets
12 Wall balls @ As heavy and as high as possible
6 Band resisted broad jumps
3 High box jumps

Rest 2:00